Diet PocketNon-vegetarian · One serving
Chicken Breast and Brown Rice Bowl: A Measured Non-Veg Lunch
Cook a chicken rice bowl with 150 g raw boneless chicken, 60 g dry brown rice and vegetables. Includes estimated cost and thermometer-based safety.
By Diet Pocket · Recipe guide · General food guidance, not medical advice
- Estimated serving cost
- ₹95
- Estimated protein
- 40 g
- Total time
- 40 minutes
Illustrative home-cooked cost per serving in India, not live market prices. Includes every listed ingredient used; excludes fuel, equipment and delivery. Buying whole packs costs more. Protein is an ingredient-based estimate, not lab-tested; brands, edible yields and substitutions change it.
A chicken rice bowl is easier to repeat when every portion has a clear starting weight. Here, chicken is weighed raw, boneless and edible; brown rice is weighed dry. Cooking removes water from chicken, so its cooked weight will be lower. This recipe is a practical lunch, not a promise of muscle gain or a prescribed calorie plan.
Ingredients for one person
Dry and raw edible weights are labelled. All oil, spices and sides are listed.
- Chicken breast, raw boneless edible₹60150 g
- Brown rice, dry₹960 g
- Carrot₹575 g
- Broccoli or green beans₹1275 g
- Ginger₹15 g
- Lemon juice₹210 ml
- Oil₹25 ml
- Cumin₹11 g
- Turmeric₹10.5 g
- Chilli powder₹10.5 g (optional)
- Salt₹1up to 1 g, to taste
- Water₹0as directed below
How to cook
Equipment: Covered saucepan, frying pan, food thermometer
- 1
Rinse the brown rice. Simmer covered in about 180–220 ml water for 25–35 minutes or follow the pack instructions until tender.
- 2
On a separate board, cut raw chicken into even small pieces. Do not wash raw chicken; wash hands, the knife and board after handling it.
- 3
Heat oil with cumin and ginger. Add chicken, turmeric, chilli and salt, then 60 ml water. Cook covered, stirring, for about 12–15 minutes.
- 4
Check the thickest chicken pieces with a food thermometer: they must reach 74°C. Timing alone does not confirm safety.
- 5
Cook chopped vegetables in a separate pan with 40 ml water for 7–10 minutes until tender. Serve with the chicken, rice and lemon juice.
Make the budget work
Compare the price of boneless edible chicken, not a bone-in pack of the same weight. The cost estimate is for the portion used, not a whole shopping basket.
A practical variation
White rice usually cooks faster than brown rice but changes the texture and nutrition. Use its pack water ratio rather than the brown-rice method.
Does 150 g chicken mean raw or cooked?
It means 150 g raw boneless edible chicken. Do not substitute 150 g cooked chicken and assume the same ingredient quantity or protein total.
Food safety and allergens
Cook chicken to 74°C internally. Keep raw poultry separate from ready-to-eat foods and refrigerate cooked leftovers within 2 hours, or 1 hour above 32°C.
Allergens: Check spice packs for cross-contact; this ingredient list contains no milk, egg or wheat.
Refrigerate perishable cooked food within 2 hours, or 1 hour when above 32°C. Reheat leftovers to 74°C. Follow package instructions and do not use food that has been stored unsafely.
Protein estimates use typical ingredient values; compare with your package labels. See USDA FoodData Central for food-composition reference data. No outcomes or individual nutrition needs are guaranteed.
